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Mediterranean cuisine is renowned for its vibrant flavors, fresh ingredients, and health-promoting properties. Rooted in the culinary traditions of countries surrounding the Mediterranean Sea, this style of cooking emphasizes the use of olive oil, whole grains, vegetables, legumes, and lean proteins, contributing to a balanced and nutritious diet. Studies have shown that adopting a Mediterranean diet can lead to numerous health benefits, including reduced risk of heart disease, improved metabolic health, and enhanced longevity.

Salad Jars

Discover the vibrant flavors of Layered Mediterranean Salad Jars, a delightful and nutritious meal prep idea that's perfect for busy lifestyles. Packed with wholesome ingredients like quinoa, chickpeas, fresh vegetables, Kalamata olives, and feta cheese, these jars combine health benefits with convenience. Learn how to layer your salad for freshness, plus creative variations to suit any dietary need. Embrace the Mediterranean diet with ease and enjoy these colorful, tasty salads on the go or at home!

Ingredients
  

1 cup cooked quinoa

1 can (15 oz) chickpeas, drained and rinsed

1 cup cherry tomatoes, halved

1 cucumber, diced

1 bell pepper (any color), diced

1/2 red onion, finely chopped

1/2 cup Kalamata olives, pitted and halved

1 cup crumbled feta cheese (optional)

1/4 cup fresh parsley, chopped

1/4 cup extra virgin olive oil

2 tablespoons red wine vinegar

1 teaspoon dried oregano

Salt and pepper to taste

Instructions
 

Prepare the dressing: In a small bowl, whisk together the olive oil, red wine vinegar, dried oregano, salt, and pepper. Set aside.

    Layer the salad jars: Start with 1/4 cup of quinoa at the bottom of each mason jar. This will absorb any excess dressing and keep everything else crisp.

      Add chickpeas: Next, layer 1/4 cup of chickpeas over the quinoa. This adds protein and creaminess.

        Continue layering: Add the cherry tomatoes (1/4 cup), followed by the cucumber (1/4 cup), bell pepper (1/4 cup), and red onion (2 tablespoons) in separate layers.

          Incorporate olives and feta: Add 1/4 cup of Kalamata olives and top with 2 tablespoons of crumbled feta cheese, if using, for a salty kick.

            Finish with herbs: Sprinkle the chopped parsley over the top layer. This will add freshness and flavor.

              Add dressing: Just before serving, pour a couple of tablespoons of the prepared dressing on top of the salad in each jar.

                Seal and store: Tighten the lid on each jar and refrigerate. Shake the jar before serving to combine all the layers and dressing.

                  Prep Time: 15 minutes | Total Time: 15 minutes | Servings: 4 jars